Pregnancy and childbirth, of course, affect your figure, but it is possible to lose that baby weight after birth with a few healthy tips.
Be realistic
Celebrities on Instagram can show off their perfect forms within a couple of months after giving birth. But this does not mean that’s how it’s going to be for you. Studies show that 75% of women need more than a year to return to weight before pregnancy [1]. So don't try to break any records.
Lose weight slowly
Going on a strict diet after childbirth is harmful to your health. You need a full diet so that your body can recover. In addition, nursing mothers need to consume at least 1,800 calories per day [2]. Nursing is not an obstacle to weight loss. Your body will efficiently use all those calories to feed your new baby [3]. It’s not only good for baby, but also helps to lose weight. To produce milk, you burn a lot of fat cells that you stored during pregnancy [4].
Choose healthy food
Eat foods with a high protein content: chicken, turkey and other lean meats, low-fat fish, dairy products, eggs, nuts [5, 6]. Vegetables and whole grains are great: they are high in fiber, which is good for satiating [7].
But sweet foods should be restricted, especially packaged cookies, cupcakes and cakes — they contain the sugar and empty carbohydrates [8]. Avoid fast food, ready-made food in packages, sweetened corn flakes and other ready-made breakfasts [9] as best as you can.
Keep a food diary
Write down what you eat in a diary or a special app. You don't have to count calories. The main thing is to be aware of how much you ate and what kind of food it was to help you choose healthier foods.
Move more
Nutrition is important, but the best way to lose weight is through physical activity. If you have had a vaginal birth, then some movement is safe a few days after birth. With complicated labor and C-section, you can start exercising from about the fourth to sixth week. It’s best to discuss this with your doctor [10].
Start gradually: do light stretching exercises and take walks. Later, you can add strength training [10]. If you were actively engaged in exercise before pregnancy, then you can slowly return to the previous norms [11].
To lose weight, you need to move at least 150 minutes a week. It is best to distribute the activity evenly. Try walking for 30 minutes every day [11].
If you don't have time for training, take your baby for a walk in a stroller or a wrap. When you do not have enough willpower for the exercises, sign up for group classes. Group classes can help you stay motivated [10].
